Tips on how you can eat more vegetables and fruits every day

Keep your fruits where you can see them. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.

Explore and choose something new. Variety and color are not just fun but are key to a healthy diet, too! Try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.

Say NO to potatoes. Potatoes are everyone's favorite but choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.

Make it a meal. Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.

Roasted Veggites & Greens over Lentils

INGREDIENTS

• 1 ½ cups water

  
  

• ½ cup black beluga lentils or French green lentils (see Tip)

  
  

• 1 teaspoon garlic powder

  
  

• ½ teaspoon ground coriander

  
  

• ½ teaspoon ground cumin

  
  

• ¼ teaspoon ground allspice

  
  

• ¼ teaspoon kosher salt

  
  

• ⅛ teaspoon sumac (optional)

  
  

• 2 tablespoons lemon juice

  
  

• 1 teaspoon extra-virgin olive oil

VEGGIES

• 1 tablespoon extra-virgin olive oil

  
  

• 1 clove garlic, smashed

  
  

• 1 1/2 cups roasted root vegetables (see associated recipes)

  
  

• 2 cups chopped kale or beet greens

  
  

• 1 teaspoon ground coriander

  
  

• ⅛ teaspoon ground pepper

  
  

• Pinch of kosher salt

  
  

• 2 tablespoons tahini or low-fat plain yogurt

  
  

• Fresh parsley for garnish

DIRECTIONS

1. To prepare lentils: Combine water, lentils, garlic powder, 1/2 teaspoon coriander, cumin, allspice, 1/4 teaspoon salt and sumac (if using) in a medium pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.

2. Uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. Drain. Stir in lemon juice and 1 teaspoon oil.

3. Meanwhile, to prepare vegetables: Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, 1 to 2 minutes. Add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. Stir in coriander, pepper and salt.

4. Serve the vegetables over the lentils, topped with tahini (or yogurt). Garnish with parsley, if desired.

Did you know Nobel prize winner Elizabeth Blackburn found that a vegan diet caused more than 500 or so genes to change in three months? Not only was it discovered that a vegan diet turned on genes that prevented diseases, but also turned off genes that caused breast cancer, heart disease, prostate cancer, and other illnesses.

Veggies provide nutrients that are vital to fighting inflammation and maintaining proper body function. Packed with vitamins and minerals, veggies are also an excellent source of fiber. Great vegetable consumption, less butter, more fruit, and more foods higher in fiber and vitamins are the building blocks of the anti-inflammatory diet. Basically, it slows biological aging with lower cholesterol.

Your challenge for day 2 is to have a salad with a combination of either legumes, leafy greens and cruciferous vegetables for breakfast, lunch and dinner for an entire week. You can add fruits if you like to add more flavor to your salad.

Examples of each vegetable category are:

• Legumes - Beans, peas, and lentils

• Cruciferous Vegetables - Cabbage, cauliflower, broccoli and brussels sprouts

• Leafy greens - Kale, spinach, collard greens and romaine lettuce 

I hope you develop a love for eating vegetables as it is one of the most valuable foods in this diet. Enjoy day two of this challenge!